Angel Biscuits
5 Cups Flour
1/4 Cup Sugar
2 Teaspoons Baking Powder
1 Teaspoon Baking Soda
1 Teaspoon Salt
1 Cup Shortening
1 Yeast Cake
2 Tablespoons Warm Water
2 Cups Buttermilk
2 Sticks Margarine
Sift dry ingredients.
Blend shortening.
Dissolve yeast in warm water, let stand 5 minutes. Add milk and butter.
Add yeast mixture to flour mixture. Mix well. Turn out on floured board.
Roll to thickness desired, cut out biscuits, let stand.
Dough can be refrigerated.
Bake at 450 degrees.
Texas Apricot-Date Bread
1 package Eagle Mills Homestyle White bread mix
1 cup dry apricots — chopped fine
1 cup dry dates — chopped fine
1/2 cup pecans — chopped fine
A few drops of vanilla
Add ingredients in the order listed above. Use regular or basic cycle.
Ice if desired with the following mixture: One box powdered sugar
combined with two tablespoons of apricot preserves and just enough water
or milk to allow you to drizzle the icing over the top.
This recipe yields a 1 1/2 pound loaf.
Comments: This is sweeter bread with the apricots adding a lot of flavor.
We suggest using it as a dessert bread perhaps topped with cream cheese.
It could also work well as a light breakfast.
Per serving: 360 Calories (kcal); 37g Total Fat; (85% calories from fat); 4g Protein; 10g Carbohydrate; 0mg Cholesterol; 1mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 7 Fat; 0 Other Carbohydrates
Taco Cheddar Bread
1 cup water — plus
2 tablespoons water
3 cups bread flour
1 cup shredded Cheddar cheese
1 tablespoon dry taco seasoning mix
1 tablespoon sugar
3/4 teaspoon salt
1 1/2 teaspoons bread machine yeast or instant yeast
Place the ingredients in the bread pan in the order recommended by your
machine’s manufacturer. Process on the Basic White cycle, Medium or Light
Crust setting.
This recipe yields a 1 1/2 pound loaf.
Per serving: 1987 Calories (kcal); 44g Total Fat; (20% calories from fat); 77g Protein; 312g Carbohydrate; 119mg Cholesterol; 2316mg Sodium
Food Exchanges: 20 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat; 1 Other Carbohydrates
Middle America Raisin Nut Bread
=== MEDIUM 1 1/2 lb LOAF ===
1 cup water — plus
2 tablespoons water
1 tablespoon butter
1 whole egg
1 teaspoon lemon juice
1 1/2 teaspoons salt
1 tablespoon brown sugar
2 1/2 cups bread flour
1/2 cup whole-wheat flour
3 tablespoons wheat germ — toasted
4 tablespoons powdered milk
2 1/2 teaspoons active dry yeast
1/3 cup raisins
1/3 cup walnuts — chopped
Place all ingredients (except the raisins and walnuts) in your machine in
the order specified by your machine’s manufacturer. Select the
basic/white cycle and press start. If your basic/white cycle doesn’t have
an add ingredients beep, use the cycle that does or turn on the add
ingredients beep. Otherwise add the raisins and walnuts during the last
10 to 15 minutes of the final knead cycle.
This recipe yields 1 loaf.
Per serving: 2306 Calories (kcal); 58g Total Fat; (22% calories from fat); 84g Protein; 372g Carbohydrate; 249mg Cholesterol; 3524mg Sodium
Food Exchanges: 21 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fruit; 8 1/2 Fat; 1/2 Other Carbohydrates
Light Oat Bread
1 1/4 cups water
2 tablespoons margarine
1 teaspoon salt
3 cups all-purpose flour
1/2 cup rolled oats
2 tablespoons brown sugar
1 1/2 teaspoons yeast
Add ingredients to bread machine pan in order recommended by your
machine’s manufacturer. Use regular light setting.
This recipe yields a 1 1/2 pound loaf.
Per serving: 1810 Calories (kcal); 29g Total Fat; (14% calories from fat); 48g Protein; 333g Carbohydrate; 0mg Cholesterol; 2426mg Sodium
Food Exchanges: 20 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat; 1 Other Carbohydrates
Bruce’s Honey Sesame Bread
1 1/4 cups water
1/4 cup honey
1 tablespoon dried buttermilk
1 1/2 teaspoons salt
3 cups bread flour
3 tablespoons wheat bran
1/2 cup toasted sesame seeds
2 1/4 teaspoons active dry yeast
Place ingredients in bread machine pan in the order suggested by
themachine’s manufacturer. Select Basic Bread cycle. Start.
This recipe yields a 1 1/2 pound loaf.
Per serving: 2183 Calories (kcal); 39g Total Fat; (15% calories from fat); 68g Protein; 399g Carbohydrate; 5mg Cholesterol; 3287mg Sodium
Food Exchanges: 22 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Baked Rice with Green Chiles
3 cups cooked white rice
1 cup sour cream
1/2 cup shredded Monterey Jack cheese (2 ounces)
1/2 cup shredded Cheddar cheese (2 ounces)
1 teaspoon chile powder (1 to 2 teaspoons)
2 (4 ounce) cans chopped green chiles — drained
Heat oven to 350ş. Mix all ingredients in ungreased 2-quart casserole.
Bake uncovered 30 minutes.
Bake:
“0:30″
Per serving: 345 Calories (kcal); 17g Total Fat; (45% calories from fat); 11g Protein; 37g Carbohydrate; 42mg Cholesterol; 165mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
NOTES : TIP
Want to reduce fat and calories? Use low-fat or fat-free sour
cream and reduced-fat cheeses.
Baked Chicken and Rice
1 2 1/2 pound cut-up broiler-fryer chicken (2 1/2 to
3-pounds)
3/4 teaspoon salt
1/4 teaspoon paprika (1/4 to 1/2 teaspoon)
1/4 teaspoon pepper
2 1/2 cups chicken broth
1 cup uncooked regular long grain rice
1 medium onion — chopped (about 1/2 cup)
1 clove garlic — finely chopped
1/2 teaspoon salt
1 1/2 teaspoons chopped fresh oregano
OR
1/2 teaspoon dried oregano leaves
1/8 teaspoon ground turmeric
1 bay leaf
2 cups shelled fresh green peas*
Pimiento strips
Pitted ripe olives
Heat oven to 350ş. Place chicken, skin sides up, in ungreased rectangular
baking dish, 13 × 9 × 2 inches. Sprinkle with salt, paprika and pepper.
Bake uncovered 30 minutes.
Heat broth to boiling. Remove chicken and drain fat from dish. Mix broth,
rice, onion, garlic, salt, oregano, turmeric, bay leaf and peas in baking
dish. Top with chicken. Cover with aluminum foil and bake until rice and
thickest pieces of chicken are done and liquid is absorbed, about 30
minutes. Remove bay leaf. Top with pimiento strips and olives.
Description:
“This hearty favorite is based on a traditional Spanish recipe, Arroz
con Pollo, “chicken with rice.” A specialty of Mexico and Puerto Rico,
this classic dish is especially popular in the southwestern United
States.”
Per serving: 454 Calories (kcal); 20g Total Fat; (41% calories from fat); 31g Protein; 34g Carbohydrate; 93mg Cholesterol; 858mg Sodium
Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : *1 package (10 ounces) frozen green peas, thawed and drained, can
be substituted for the fresh green peas.
Baked Barbecued Chicken
1/4 cup margarine or butter (1/2 stick)
2 1/2 pounds cut-up broiler-fryer chicken (2 1/2 to
3-pounds)
1 cup ketchup
1/2 cup water
1/4 cup lemon juice
1 tablespoon Worcestershire sauce
2 teaspoons paprika
1/2 teaspoon salt
1 medium onion — finely chopped (about 1/2 cup)
1 clove garlic — finely chopped
Heat oven to 375ş. Heat margarine in rectangular pan, 13 × 9 × 2 inches,
in oven. Place chicken in margarine, turning to coat. Arrange skin side
down in pan. Bake uncovered 30 minutes.
Mix remaining ingredients in 1-quart saucepan. Heat to boiling; remove
from heat. Drain fat from chicken. Bake uncovered until thickest pieces
are done and juices of chicken run clear, about 30 minutes longer.
Per serving: 400 Calories (kcal); 27g Total Fat; (60% calories from fat); 25g Protein; 14g Carbohydrate; 96mg Cholesterol; 857mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat; 1 Other Carbohydrates
NOTES : Grilled Barbecue Chicken: Cover and grill chicken, bone sides
down, 4 to 5 inches from medium coals, 25 minutes. Prepare sauce
as directed. Turn chicken. Grill until thickest pieces are done,
turning and brushing frequently with sauce, 30 to 40 minutes.
Apricot-Pistachio Rolled Pork
4 pounds pork boneless top loin roast (single uncut
roast)
1/2 cup chopped dried apricots
1/2 cup chopped pistachio nuts
2 cloves garlic — finely chopped
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup apricot brandy
OR
1/4 cup apricot nectar
1/4 cup apricot preserves
Crunchy Topping — (recipe follows)
CRUNCHY TOPPING
1 tablespoon margarine or butter
1/4 cup coarsely crushed cracker crumbs
2 tablespoons chopped pistachio nuts
1/4 teaspoon garlic salt
To cut pork roast into a large rectangle that can be filled and rolled,
cut lengthwise about 1/2 inch from top of pork to within 1/2 inch of
opposite edge; open flat. Repeat with other side of pork, cutting from the
inside edge to the outer edge; open flat to form rectangle.
Sprinkle apricots, nuts, garlic, salt and pepper over pork to within 1
inch of edge. Tightly roll up pork, beginning with short side. Secure with
toothpicks or tie with string. Pierce pork all over with metal skewer.
Brush entire surface with brandy. Let stand 15 minutes. Brush again with
brandy. Cover and refrigerate at least 2 hours.
Heat oven to 325ş. Place pork, fat side up, on rack in shallow roasting
pan. Insert meat thermometer so tip is in thickest part of pork.
Roast uncovered 1 1/2 hours. Brush preserves over pork. Sprinkle with
Crunchy Topping. Roast uncovered 30 to 60 minutes longer or until meat
thermometer registers 160ş. Cover and let stand 15 minutes before serving
for easier carving.
CRUNCHY TOPPING:
Heat margarine in 2-quart saucepan over medium heat until melted. Stir in
remaining ingredients. Cook and stir 1 minute; cool.
Per serving: 352 Calories (kcal); 19g Total Fat; (50% calories from fat); 30g Protein; 12g Carbohydrate; 79mg Cholesterol; 183mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates
Almond-Chocolate Chip Bread (1-Pound Recipe)
3/4 cup plus 1 tablespoon water
1 tablespoon margarine or butter — softened
1/4 teaspoon vanilla
2 cups bread flour
1/2 cup semisweet chocolate chips
2 tablespoons sugar
2 teaspoons dry milk
1/2 teaspoon salt
1 teaspoon bread machine yeast
1/4 cup sliced almonds
Make 1 1/2-pound recipe for bread machines that use 3 cups flour, or make
1-pound recipe for bread machines that use 2 cups flour.
Measure carefully, placing all ingredients except almonds in bread machine
pan in the order recommended by the manufacturer. Add almonds at the
Raisin/Nut signal or 5 to 10 minutes before last kneading cycle ends.
Select Sweet or Basic/White cycle. Use Medium or Light crust color. Do not
use delay cycles. Remove baked bread from pan and cool on wire rack.
Yield:
“1 Loaf”
Per serving: 230 Calories (kcal); 8g Total Fat; (29% calories from fat); 6g Protein; 36g Carbohydrate; 1mg Cholesterol; 156mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates
Oatmeal Lacies
1 1/2 cups quick-cooking oats
2/3 cup packed brown sugar
1/3 cup butter or margarine — melted
1/4 cup milk
2 tablespoons all-purpose flour
1 teaspoon baking powder
1/8 teaspoon salt
1 egg
Heat oven to 350ş. Grease and flour cookie sheet.* Beat all ingredients in
large bowl with electric mixer on medium speed, or mix with spoon.
Drop dough by level tablespoonfuls about 3 inches apart onto cookie sheet.
Bake 8 to 10 minutes or until edges are golden brown. Cool 1 to 2 minutes;
remove from cookie sheet to wire rack, using wide, thin-bladed pancake
turner.
Description:
“These cookies spread quite a bit, so don’t be alarmed when they are
paper-thin and look like lace. The texture of the baked cookie is
delicate and crisp with a wonderful buttery, brown sugar flavor.”
Yield:
“30 Cookies”
Per serving: 57 Calories (kcal); 2g Total Fat; (38% calories from fat); 1g Protein; 8g Carbohydrate; 7mg Cholesterol; 54mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates
NOTES : *Or cover cookie sheet with baking parchment paper. Peel away
parchment paper from cookies when they are cool.
Make It Your Way
Chocolate Oatmeal Lacies look elegant and sophisticated. To make
them, drizzle tops of cookies with 1/2 cup melted semisweet
chocolate. An easy way to drizzle chocolate is to put the melted
chocolate in a small, resealable plastic bag. Snip off a tiny bit
of one corner and gently squeeze the chocolate out through the
hole. Or you can dip a fork or spoon in the melted chocolate and
drizzle a pattern on the cookies.
Vegetarian Chili
10 ounces potatoes (about 2 medium)
1 medium onion
1 small yellow bell pepper
1 (15 ounce) can garbanzo beans (15 to 16 ounce can)
1 (15 ounce) can kidney beans (15 to 16 ounce can)
1 (28 ounce) can whole tomatoes — undrained
1 (8 ounce) can tomato sauce
1 tablespoon chili powder
1 teaspoon ground cumin
1 medium zucchini
Scrub the potatoes thoroughly with a vegetable brush, but do not peel. Cut
the potatoes into cubes that are 1/2 inch or slightly larger. Peel and
chop the onion. Place the potatoes and onion in the Dutch oven.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop the bell pepper into small pieces. Add to the Dutch oven.
Drain the garbanzo and kidney beans in a strainer, and rinse with cool
water. Add to the Dutch oven.
Add the tomatoes with their liquid, the tomato sauce, chili powder and
cumin to the Dutch oven. Heat to boiling over high heat, breaking up the
tomatoes with a fork and stirring occasionally.
Once chili is boiling, reduce heat just enough so chili bubbles gently.
Cover and cook 10 minutes.
While chili is cooking, cut the zucchini into 1/2 inch slices. Stir
zucchini into chili. Cover and cook 5 to 7 minutes longer, stirring
occasionally, until potatoes and zucchini are tender when pierced with a
fork.
Cook:
“0:17″
Per serving: 356 Calories (kcal); 3g Total Fat; (6% calories from fat); 16g Protein; 72g Carbohydrate; 0mg Cholesterol; 1350mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: Dutch oven (about 4-quart size)
Tips
You may notice that zucchini comes in many sizes, with some
homegrown ones reaching a foot or more in length. Choose a
zucchini between 4 and 8 inches long because it will be younger
and more tender than the bigger ones.
Substitute a green or red bell pepper if you can’t find a yellow
one. The flavor is similar.
Vegetable Lasagna
1 medium zucchini
2 cups spaghetti sauce
1 (10 ounce) package frozen chopped spinach — thawed
1 1/2 cups reduced-fat cottage cheese or Ricotta
cheese (12 ounces)
1/3 cup grated Parmesan cheese
2 tablespoons chopped fresh oregano
OR
1 1/2 teaspoons dried oregano leaves
1 (4 ounce) can mushroom stems and pieces
8 purchased precooked or oven-ready lasagna
noodles (each about 7 × 3 inches)
2 cups shredded Mozzarella cheese (8 ounces)
Shred the zucchini by rubbing it across the largest holes of a shredder.
You will need about 1 cup. Mix the spaghetti sauce and zucchini in a
medium bowl.
Drain the thawed spinach in a strainer, then squeeze out the excess
moisture from the spinach, using paper towels or a clean kitchen towel,
until the spinach is dry.
Mix the spinach, cottage cheese, Parmesan cheese and oregano in a medium
bowl. Drain the mushrooms in a strainer. Spread 1/2 cup of the sauce
mixture in the ungreased square pan.
Top sauce mixture in pan with 2 noodles, placing them so they do not
overlap or touch the sides of the pan because they will expand as they
bake. Spread one fourth of the remaining sauce mixture (about 1/2 cup)
over the noodles.
Drop one fourth of the spinach mixture by small spoonfuls over the sauce
mixture; spread carefully, pulling with the tines of a fork if necessary.
Sprinkle with one fourth of the mushrooms and 1/2 cup of the Mozzarella
cheese.
Repeat layering three more times, beginning with 2 more noodles and
following directions in steps 4 and 5. Cover with plastic wrap and then
with aluminum foil and refrigerate up to 24 hours. (The plastic wrap keeps
the lasagna from touching the aluminum foil while being refrigerated.)
Heat the oven to 400ş. Remove the plastic wrap from the lasagna, then
cover the lasagna again with the aluminum foil. Bake 45 minutes. Carefully
remove the foil, and continue baking about 10 minutes longer or until
lasagna is bubbly around the edges. Remove from oven and let stand 10
minutes, so the lasagna will become easier to cut and serve.
Bake:
“0:55″
Per serving: 386 Calories (kcal); 16g Total Fat; (36% calories from fat); 24g Protein; 38g Carbohydrate; 40mg Cholesterol; 997mg Sodium
Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : Let stand: 10 minutes
Essential Equipment: 8-inch or 9-inch square pan or baking dish
Tips
To complete the lasagna and serve just after assembling, heat oven
to 400ş. Cover with aluminum foil and bake as directed in step 7,
decreasing the first bake time to 35 minutes.
Precooked or oven-ready lasagna noodles are available with the
other dried pastas in the supermarket.
Thyme-Baked Chicken with Vegetables
3 pounds whole broiler-fryer chicken (3 to 3 1/2
pounds)
6 medium carrots
4 medium stalk celery
3 medium baking potatoes (russet or Idaho) 8 to 10
ounces each
3 medium onions
2 tablespoons margarine or butter
1 tablespoon chopped fresh thyme
OR
1 teaspoon dried thyme leaves
Heat the oven to 375ş. Rinse the chicken under cold water, and pat dry
with paper towels. Pat the inside of the chicken with paper towels. Fold
the wings of chicken across the back so tips are touching. There may be a
little resistance, but once they are in this position, they will stay.
Tie the drumsticks to the tail with string, but if the tail is missing,
tie the drumsticks together.
Place the chicken, breast side up, in the roasting pan. Insert a meat
thermometer so the tip is in the thickest part of inside thigh muscle and
does not touch bone. Roast chicken uncovered 45 minutes.
While the chicken is roasting, prepare the vegetables. Peel the carrots,
and cut into 1-inch pieces. Cut the celery into 1-inch pieces. Scrub the
potatoes thoroughly with a vegetable brush or peel the potatoes, and cut
into 1 1/2-inch pieces. Peel the onions, and cut into wedges.
Remove the chicken from the oven. Arrange the carrots, celery, potatoes
and onions around the chicken. Melt the margarine. Stir the thyme into the
margarine. Drizzle this mixture over the chicken and vegetables.
Cover the chicken and vegetables with aluminum foil and bake 45 to 60
minutes longer or until the thermometer reads 180ş, the juice of chicken
is no longer pink when you cut into the center of the thigh and the
vegetables are tender when pierced with a fork. Another way to test for
doneness is to wiggle the drumstick; if it moves easily, the chicken is
done.
Remove the vegetables from the pan, and cover with aluminum foil to keep
warm while carving the chicken. If you have an ovenproof platter, place
the vegetables on the platter, cover with aluminum foil and place in the
oven, which has been turned off.
Place chicken on a stable cutting surface, such as a plastic cutting board
or platter. Place chicken, breast up and with its legs to your right if
you’re right-handed or to the left if left-handed. Remove ties from
drumsticks. To carve chicken, see Carving the Turkey (see recipe).
Per serving: 331 Calories (kcal); 11g Total Fat; (29% calories from fat); 27g Protein; 31g Carbohydrate; 79mg Cholesterol; 181mg Sodium
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
NOTES : Bake: 1 1/2 to 2 hours
Essential Equipment: shallow roasting pan (about 13 × 9-inch
rectangle)
Tips
For easy cleanup, use a disposable aluminum pan. For easier
handling of the heavy chicken and vegetables, buy a heavy-duty pan
or use two lighter-weight pans.
To keep vegetables hot while you are carving the chicken, place
them on an ovenproof serving platter or baking pan. Cover with
aluminum foil and return to the still-warm oven, which has been
turned off.
Teriyaki Pork Tenderloin
1 clove garlic
2 tablespoons soy sauce
1 tablespoon water
1 teaspoon packed brown sugar
2 teaspoons lemon juice
2 teaspoons vegetable oil
1/8 teaspoon coarsely ground pepper
3/4 pound pork tenderloin (1 whole)
Cooking spray
Peel and finely chop the garlic. To make a teriyaki marinade, mix the
garlic, soy sauce, water, brown sugar, lemon juice, oil and pepper in a
shallow glass or plastic dish. Add pork, and turn to coat with marinade.
Cover and refrigerate, turning occasionally, at least 1 hour but no longer
than 24 hours.
Heat the oven to 425ş. Spray the baking pan with cooking spray. Remove the
pork from the marinade, and discard marinade. Place pork in the sprayed
pan.
Bake uncovered 27 to 30 minutes or until meat thermometer inserted in
thickest part of pork reads 160ş or pork is slightly pink when you cut
into the center. Cut pork crosswise into thin slices.
Bake:
“0:30″
Per serving: 163 Calories (kcal); 7g Total Fat; (36% calories from fat); 25g Protein; 3g Carbohydrate; 56mg Cholesterol; 737mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with Garlic Mashed Potatoes (see Mashed Potato recipe) and Brown Sugar-Glazed Carrots (see recipe) for an impressive and quick dinner.
NOTES : Refrigerate: 1 hour
Essential Equipment: baking pan, such as 8-inch square or 11 ×
7-inch rectangle
For food safety, be sure to use a glass or plastic dish to
marinate the pork. Acidic ingredients such as lemon juice can
react with a metal pan, causing discoloration of the pan and an
off flavor. You also can use a tightly sealed plastic bag for
marinating.
Teriyaki Chicken Stir-Fry
1 pound skinless, boneless chicken breast halves
1 tablespoon vegetable oil
1/2 cup teriyaki baste and glaze
3 tablespoons lemon juice
1 (16 ounce) bag frozen broccoli, carrots and water
chestnuts
Hot Cooked Couscous — (below)
HOT COOKED COUSCOUS
2 cups water
1/2 teaspoon salt
1 tablespoon olive or vegetable oil
1 1/2 cups uncooked couscous
If the chicken is frozen, place it in the refrigerator the night before
you plan to use it or for at least 12 hours. Cut and discard fat from
chicken with kitchen scissors or knife. Rinse chicken under cold water,
and pat dry with paper towels. Cut into 1-inch pieces.
Heat the skillet over high heat 1 to 2 minutes. Add the oil to the hot
skillet. If using a wok, rotate it to coat the side with oil.
Add the chicken. Stir-fry with a turner or large spoon 3 to 4 minutes,
lifting and stirring constantly, until chicken is no longer pink in
center.
Stir in the teriyaki glaze, lemon juice and frozen vegetables. Although
thawing the vegetables is not necessary, stir them into the chicken
mixture to allow them to cook uniformly.
Heat the mixture to boiling over high heat, stirring constantly. Reduce
heat just enough so mixture bubbles gently. Cover and cook about 6 minutes
or until vegetables are crisp-tender when pierced with a fork.
While chicken mixture is cooking, prepare Hot Cooked Couscous. Serve
chicken mixture with couscous.
HOT COOKED COUSCOUS:
Heat the water, salt and oil just to boiling in the saucepan over high
heat. Stir in the couscous. Cover and remove from heat. Let stand 5
minutes. Use a fork to fluff and lift the couscous after it cooks, which
prevents the couscous from clumping and sticking.
Cook:
“0:10″
Per serving: 504 Calories (kcal); 9g Total Fat; (15% calories from fat); 39g Protein; 64g Carbohydrate; 66mg Cholesterol; 1766mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 12-inch skillet or wok; 2-quart saucepan
Tips
Try a flavored couscous, such as roasted garlic and olive, herbed
chicken or wild mushroom.
When cutting raw poultry, use hard-plastic cutting boards. They
are less porous than wooden cutting boards and are easily cleaned
or washed in a dishwasher.
Succulent Pork Chops — Three Ways
TYPES OF PORK:
Loin or Rib Chop
Loin Chop, boneless
Blade Chop
BROILING OR GRILLING PORK CHOPS
1. Select pork chop from those shown in the photos.
2a. To Broil: You may need to move the oven rack so it is 5 to 6 inches
below the broiler. Set the oven control to broil.
2b. To Grill: Prepare the coals or a gas grill for direct heat. Heat to
medium heat, which will take about 40 minutes for charcoal or about 10
minutes for a gas grill.
3a. To Broil: Place pork chop on the rack in a broiler pan. (For easy
cleanup, line the bottom of the broiler pan with aluminum foil before
placing pork on rack.) Place in oven with the top of the pork chop the
number of inches from heat listed in the chart.
3b. To Grill: Place pork chop on the grill the number of inches from heat
listed in the chart.
4. Broil or Grill uncovered for about half the time listed in the chart or
until pork chop is brown on one side.
5. Turn the pork chop and continue cooking until the doneness listed in
the chart.* To check doneness, cut a small slit in the center of boneless
cuts or in the center near the bone of bone-in cuts. Medium pork is
slightly pink in center. Well-done pork is no longer pink in center. Or
insert a meat thermometer in the center of the pork chop to check for
desired doneness. Sprinkle salt and pepper over both sides of pork chop
after cooking if desired. Serve immediately.
TIMETABLE FOR BROILING OR GRILLING PORK CHOPS
INCHES
APPROXIMATE TOTAL
APPROXIMATE FROM APPROXIMATE TOTAL
BROILING GRILLING
PORK CUT THICKNESS HEAT DONENESS TIME
(MIN) TIME (MIN)
__________________________________________________________________________
_
Loin or
Rib Chops 3/4 inch 3 to 4 160ş (medium)
8 to 11 6 to 8
(boneless) 1 1/2 inches 3 to 4 160ş (medium)
19 to 22 12 to 16
__________________________________________________________________________
_
Loin Chop
(boneless) 1 inch 3 to 4 160ş (medium)
11 to 13 8 to 10
__________________________________________________________________________
_
Blade Chop 3/4 inch 3 to 4 170ş (medium)
13 to 15 11 to 13
(bone-in) 1 1/2 inches 3 to 4 170ş (medium)
26 to 29 19 to 22
__________________________________________________________________________
_
PANFRYING PORK CHOPS
1. Select pork chop from those shown in the photos.
2. If the pork is very lean and has little fat, coat a heavy skillet or
frying pan with a small amount of vegetable oil, or spray it with cooking
spray. Or use a nonstick skillet.
3. Heat the skillet over medium heat 1 to 2 minutes.
4. Place the pork chop in the hot skillet. You do not need to add oil or
water or cover the skillet; covering will cause the pork chop to be
steamed rather than
panfried.
5. Cook for the time listed in the chart, turning pork chop occasionally.
If the pork chop has extra fat on it, fat may accumulate in the skillet;
remove this fat with a spoon as it accumulates. Cook until brown on both
sides and the doneness listed in chart.* To check doneness, cut a small
slit in the center of boneless cuts or in the center near the bone of
bone-in cuts. Medium pork is slightly pink in center. Well-done pork is no
longer pink in center. Or insert a meat thermometer in the center of the
pork chop to check for desired doneness. Sprinkle salt and pepper over
both sides of pork chop after cooking if desired. Serve immediately.
TIMETABLE FOR PANFRYING PORK CHOPS
APPROXIMATE
THICKNESS PORK TOTAL COOKING
PORK CUT IN INCHES DONENESS TIME (MIN)
___________________________________________________
Loin or
Rib Chops
(boneless) 1/2 160ş (medium) 7 to 8
1 160ş (medium) 12 to
14
___________________________________________________
Loin Chops
(boneless) 1/2 160ş (medium) 7 to 8
1 160ş (medium) 10 to
12
___________________________________________________
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Fresh, lean pork should be grayish pink in color and fine grained
in texture.
*Well-done pork, although a little less juicy, is recommended for
some cuts because the pork will be more flavorful.
Stuffed Pasta Shells
12 uncooked jumbo pasta shells
1 medium onion
1 pound lean ground beef
1 1/2 teaspoons chili powder
1 (3 ounce) package cream cheese at room temperature
1/4 cup taco sauce
Cooking spray
1/2 cup taco sauce
1 cup shredded Colby-Monterey Jack cheese (4
ounces)
1/2 cup crushed corn chips
4 medium green onions with tops
1/2 cup sour cream
Fill the Dutch oven about half full of water. Add 1/2 teaspoon salt if
desired. Cover and heat over high heat until the water is boiling rapidly.
Add the pasta shells. Heat to boiling again. Boil uncovered 11 to 13
minutes, stirring frequently, until tender. While the water is heating and
the pasta shells are cooking, continue with the recipe.
Peel and chop the onion. Cook the ground beef and onion in the skillet
over medium-high heat 5 to 6 minutes, stirring occasionally, until beef is
brown; drain.
Stir the chili powder, cream cheese and 1/4 cup taco sauce into the beef
in the skillet. Heat over medium-low heat 2 to 3 minutes, stirring
occasionally, until cheese is melted. Remove the skillet from the heat.
Heat the oven to 350ş. Spray the square pan with cooking spray.
Drain the pasta shells in a strainer or colander. Fill the shells with the
beef mixture, using about 2 tablespoons for each shell. Place filled
shells in the sprayed pan. Pour 1/2 cup taco sauce over the shells.
Cover with aluminum foil and bake 20 minutes. Remove the pan from the
oven. Sprinkle the Colby-Monterey Jack cheese and corn chips over the
shells. Bake uncovered about 10 minutes longer or until cheese is melted.
Peel and slice the green onions. Garnish pasta shells with sour cream and
green onions.
Bake:
“0:30″
Per serving: 425 Calories (kcal); 31g Total Fat; (65% calories from fat); 17g Protein; 20g Carbohydrate; 88mg Cholesterol; 262mg Sodium
Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates
NOTES : Cook: 12 minutes
Essential Equipment: Dutch oven (about 4-quart size); large
skillet (about 10-inch size); 8- or 9-inch square pan or baking
dish
Lighter Stuffed Pasta Shells: For 24 grams of fat and 540 calories
per serving, use 1 pound lean ground turkey instead of the ground
beef and use reduced-fat cream cheese (Neufchâtel), available in
8-ounce packages.
Tips
Be sure to purchase jumbo-size pasta shells, so they’ll hold all
the filling. Shells also come in small and medium sizes.
To do ahead, cover and refrigerate pan of unbaked stuffed pasta
shells up to 24 hours. Increase first bake time to 25 minutes.
Stir-Fried Scallops with Broccoli and Mushrooms
1/2 pound broccoli
1/4 pound mushrooms
1 pound scallops
1 (2 ounce) jar sliced pimientos
Hot Cooked Rice — (below)
2 tablespoons margarine or butter
1 (10 1/2 ounce) can condensed chicken broth
3 tablespoons cornstarch
2 teaspoons soy sauce
HOT COOKED RICE
1 cup uncooked regular long-grain white rice
2 cups water
Trim the large leaves from the broccoli, and cut off any tough ends of
lower stems. Rinse broccoli with cool water. Cut stems and flowerets into
bite-sized pieces. Cut stem ends from the mushrooms, and cut the mushrooms
into 1/4-inch slices.
If the scallops are larger than 1 inch in diameter, cut each in half.
Rinse with cool water, and pat dry with paper towels. Drain the pimientos
in a strainer.
Prepare Hot Cooked Rice. While the rice is cooking, continue with the
recipe.
Melt the margarine in the 3-quart saucepan over medium heat. Cook the
mushrooms in the margarine about 5 minutes, stirring frequently, until
tender when pierced with a fork.
Stir in the scallops, broccoli and pimientos. Cook 3 to 4 minutes,
stirring frequently, until scallops are white. Scallops are very tender
and cook quickly, turning white and opaque when they are done. Longer
cooking results in tough scallops. Remove the saucepan from the heat.
Gradually stir the chicken broth into the cornstarch until the mixture is
smooth. Stir the broth mixture and soy sauce into the scallop mixture.
Heat to boiling over high heat, stirring constantly. Continue boiling 1
minute, stirring constantly. Serve over rice.
Hot Cooked Rice:
Heat the rice and water to boiling in the 2-quart saucepan over high heat,
stirring occasionally to prevent sticking. Once mixture is boiling, reduce
heat just enough so mixture bubbles gently. Cover and cook about 15
minutes or until rice is fluffy and tender.
Cook:
“0:10″
Per serving: 376 Calories (kcal); 8g Total Fat; (18% calories from fat); 26g Protein; 50g Carbohydrate; 37mg Cholesterol; 676mg Sodium
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with a fruit salad of sliced bananas and halved strawberries drizzled with a tablespoon of orange or pineapple juice.
NOTES : Essential Equipment: 2-quart saucepan; 3-quart saucepan or 12-inch
skillet
Tips
To save time, buy broccoli and mushrooms that are already cleaned
and sliced at the salad bar.
Stir-Fried Broccoli and Pork
1 pound pork boneless loin or leg
1 clove garlic
2 small onions
1 (8 ounces) can whole water chestnuts
1 tablespoon soy sauce
2 teaspoons cornstarch
1/2 teaspoon ground red pepper (cayenne)
Hot Cooked Rice (below)
2 tablespoons vegetable oil
3 cups broccoli flowerets
OR
1 (16 ounce) bag frozen broccoli cuts — thawed
1/4 cup chicken broth
1/2 cup peanuts
HOT COOKED RICE
1 cup uncooked regular long-grain white rice
2 cups water
Cut and discard most of the fat from the pork. Cut pork into 2 × 1 ×
1/8-inch slices. Peel and finely chop the garlic. Peel the onions, and cut
each into 8 pieces; set aside. Drain the water chestnuts in a strainer.
To make a marinade, mix the garlic, soy sauce, cornstarch and red pepper
in a glass or plastic bowl. Stir in pork. Cover and refrigerate 20
minutes. (For easier marinating, use a resealable plastic bag. The bag
makes it much easier to turn the pork to coat all sides)
While the pork is marinating, prepare Hot Cooked Rice.
About 10 minutes before rice is done, heat the skillet over high heat 1 to
2 minutes. Add the oil to the hot skillet, then the pork. Stir-fry with a
turner or large spoon 5 to 6 minutes, lifting and stirring constantly,
until pork is no longer pink. (Because stir-frying is done over high heat,
you must constantly lift and turn the pork to prevent scorching and to
cook evenly.)
Add the onions, broccoli and water chestnuts to pork mixture. Stir-fry 2
minutes.
Stir in the broth, and heat to boiling over high heat. Stir in the
peanuts. Serve pork mixture with rice.
HOT COOKED RICE:
Heat the rice and water to boiling in the saucepan over high heat,
stirring occasionally to prevent sticking. Once mixture is boiling, reduce
heat just enough so mixture bubbles gently. Cover and cook about 15
minutes or until rice is fluffy and tender.
Cook:
“0:10″
Per serving: 576 Calories (kcal); 24g Total Fat; (36% calories from fat); 36g Protein; 57g Carbohydrate; 73mg Cholesterol; 404mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 3 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
South-of-the-Border Wraps
1 (8 ounce) can kidney beans
1 (8 ounce) can whole kernel corn
1 small bell pepper
1/2 cup chunky-style salsa
1 tablespoon chopped fresh cilantro or parsley
4 flour tortillas (8 to 10 inches in
diameter)
1/2 cup shredded Cheddar cheese (2 ounces)
Drain the kidney beans in a strainer, rinse with cool water and place in a
bowl. Drain the corn in a strainer.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop enough of the bell pepper to measure 1/4 cup. Wrap and refrigerate
any remaining bell pepper.
Mix the beans, corn, bell pepper, salsa and cilantro.
Place the tortillas on a clean counter or on waxed paper. Spread about 1/2
cup of the bean mixture over each tortilla to within 1 inch of the edge.
Sprinkle 2 tablespoons cheese over each tortilla.
Fold opposite sides of each tortilla up toward the center about 1 inch
over the filling-the sides will not meet in the center. Roll up tortilla,
beginning at one of the open ends. Place wraps, seam sides down, in the
microwavable dish.
Microwave uncovered on High 1 minute. Rotate dish 1/4 turn. Microwave 1
minute to 1 minute 30 seconds longer.
Cook:
“0:03″
Per serving: 315 Calories (kcal); 9g Total Fat; (24% calories from fat); 13g Protein; 49g Carbohydrate; 15mg Cholesterol; 781mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 9-inch square microwavable dish or dinner
plate
Tip
If you have leftover rice from another dinner, stir 1/2 cup of it
into the filling for these wraps.
Sole with Almonds
Vegetable oil for greasing pan
1 pound sole or other lean fish fillets — about 3/4 inch thick
1/3 cup sliced almonds
OR
1/3 cup chopped walnuts
3 tablespoons margarine or butter at room temperature
1 1/2 tablespoons grated lemon peel
1 1/2 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon paprika
Heat the oven to 375ş. Grease the bottom of the baking pan with the oil.
Cut the fish fillets into 4 serving pieces if needed. Place the pieces,
skin sides down, in the greased pan.
Mix the almonds, margarine, lemon peel (grate the lemon peel by rubbing
the lemon across the small rough holes of a grater), lemon juice, salt and
paprika. Spoon this mixture over the fish.
Bake uncovered 15 to 20 minutes or until the fish flakes easily with a
fork. You can test fish for doneness by placing a fork in the thickest
part of the fish, then gently twisting the fork. The fish will flake
easily when it’s done.
Bake:
“0:15″
Per serving: 235 Calories (kcal); 16g Total Fat; (59% calories from fat); 22g Protein; 2g Carbohydrate; 53mg Cholesterol; 449mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with Green Beans (see Green and Yellow Wax Beans recipe) and packaged rice pilaf for an easy and impressive dinner ready in one hour.
NOTES : Essential Equipment: shallow baking pan, such as 11 × 7-inch
rectangle or 9-inch square
Lighter Sole with Almonds: For 9 grams of fat and 170 calories per
serving, decrease almonds to 2 tablespoons and margarine to 2
tablespoons.
Tip
Grate only the yellow portion, or the “zest,” of the lemon peel.
The bright yellow peel provides the best flavor without
bitterness. Also, grate the lemon peel before you squeeze the
lemon for juice.
Shrimp Scampi
3/4 pound uncooked peeled and cleaned medium shrimp
1 medium green onion with top
1 clove garlic
4 ounces uncooked fettuccine
1 tablespoon olive or vegetable oil
2 teaspoons chopped fresh basil
OR
1/2 teaspoon dried basil leaves
2 teaspoons chopped fresh parsley
OR
3/4 teaspoon parsley flakes
1 tablespoon lemon juice
1/8 teaspoon salt
Grated Parmesan cheese — if desired
Fill the saucepan about half full of water. Add 1/4 teaspoon salt if
desired. Cover and heat over high heat until the water is boiling rapidly.
While water is heating, continue with the recipe.
Rinse the shrimp with cool water, and pat dry with paper towels. If the
shrimp have tails, remove tails with knife. Peel the green onion, and cut
into 1/4-inch slices. Peel and finely chop the garlic.
Once the water is boiling, add the fettuccine and stir to prevent
sticking. Heat to boiling again. Boil uncovered 10 to 13 minutes, stirring
frequently, until tender.
When fettuccine has been cooking for 5 minutes, heat the oil in the
skillet over medium heat 1 to 2 minutes. Cook the shrimp, onion, garlic,
basil, parsley, lemon juice and salt in the oil 2 to 3 minutes, stirring
frequently, until shrimp are pink and firm. Do not overcook the shrimp or
they will become tough. Remove the skillet from the heat.
Drain the fettuccine in a strainer or colander. Toss fettuccine and shrimp
mixture in skillet. Sprinkle with cheese.
Makes 2 or 3 servings
Cook:
“0:12″
Per serving: 458 Calories (kcal); 11g Total Fat; (21% calories from fat); 42g Protein; 46g Carbohydrate; 259mg Cholesterol; 391mg Sodium
Food Exchanges: 3 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 3-quart saucepan; 10-inch skillet
Tip
If you use fresh fettuccine instead of dried, it will cook much
faster. You will need to start the shrimp as soon as the
fettuccine begins to cook.
Shrimp is very perishable. Store it uncooked in refrigerator no
longer than 1 to 2 days.
Roast Turkey
Select a turkey that is plump and meaty with smooth, moist-looking skin.
The skin should be creamy colored. The cut ends of the bones should be
pink to red in color.
If the turkey is frozen, thaw it slowly in the refrigerator, in cold water
or quickly in the microwave, following the manufacturer’s directions. A
turkey weighing 8 to 12 pounds will thaw in about 2 days in the
refrigerator. A turkey weighing 20 to 24 pounds will thaw in about 5 days
in the refrigerator. A whole frozen turkey can be safely thawed in cold
water. Leave the turkey in its original wrap, free from tears or holes.
Place in cold water, allowing 30 minutes per pound for thawing, and change
the water often.
Remove the package of giblets (gizzard, heart and neck), if present, from
the neck cavity of the turkey, and discard. Rinse the cavity, or inside of
the turkey, with cool water; pat dry with paper towels. Rub the cavity of
turkey lightly with salt if desired. Do not salt the cavity if you will be
stuffing the turkey.
Stuff the turkey just before roasting-not ahead of time. See Bread
Stuffing. Fill the wishbone area (the neck) with stuffing first. Fasten
the neck skin to the back of the turkey with a skewer. Fold the wings
across the back so the tips are touching.
Place the turkey, breast side up, on a rack in a shallow roasting pan.
Brush with melted margarine or butter. It is not necessary to add water or
to cover the turkey. Place a meat thermometer in the thickest part of
thigh muscle, so thermometer does not touch bone. Follow Timetable (below)
for approximate roasting time. Place a tent of aluminum foil loosely over
the turkey when it begins to turn golden. When two thirds done, cut the
band or remove the skewer holding the drumsticks; this will allow the
interior part of the thighs to cook through.
Roast until the thermometer reads 180° (for a whole turkey) and the juice
is no longer pink when you cut into the center of the thigh. The drumstick
should move easily when lifted or twisted. When the turkey is done, remove
it from the oven and let it stand about 15 minutes for easiest carving.
Keep turkey covered with aluminum foil so it will stay warm.
TIMETABLE FOR ROASTING TURKEY (Stuffed Whole Turkey)
Ready-To Cook Weight Oven Temperature Roasting Time*
______________________________________________________
8 to 12 pounds 325ş 3 to 3 1/2
hours
12 to 14 pounds 325ş 3 1/2 to 4
hours
14 to 18 pounds 325ş 4 to 4 1/4
hours
18 to 20 pounds 325ş 4 1/2 to 4 3/4
hours
20 to 24 pounds 325ş 4 3/4 to 5 1/4
hours
______________________________________________________
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Ranch Chicken
4 skinless, boneless chicken breast halves
(about 1/4 pound each)
1/4 cup ranch dressing
1/3 cup seasoned dry bread crumbs
2 tablespoons olive or vegetable oil
If the chicken is frozen, place it in the refrigerator the night before
you plan to use it or for at least 12 hours. Uncooked frozen chicken can
be thawed in the microwave oven, following the microwave manufacturer’s
directions. Cut and discard fat from chicken with kitchen scissors or
knife. Rinse chicken under cold water, and pat dry with paper towels.
Pour the dressing into the shallow bowl or pie pan. Place the bread crumbs
on waxed paper or a plate.
Dip the chicken, one piece at a time, into the dressing, coating all
sides. Then coat all sides with bread crumbs.
Heat the oil in the skillet over medium-high heat 1 to 2 minutes. Cook
chicken in oil 12 to 15 minutes, turning chicken over once with tongs,
until outside is golden brown and the juice is no longer pink when you cut
into the center of the thickest pieces. If the chicken sticks to the pan,
loosen it gently with a turner or fork.
____________________
Cook:
“0:15″
Per serving: 303 Calories (kcal); 16g Total Fat; (49% calories from fat); 29g Protein; 8g Carbohydrate; 71mg Cholesterol; 509mg Sodium
Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with a big bowl of cooked pasta sprinkled with olive oil, grated Parmesan cheese and chopped fresh oregano. Round out the meal with a marinated-vegetable salad from the deli.
NOTES : Essential Equipment: shallow bowl or pie pan; 10- or 12-inch
nonstick skillet
Tip
You can use reduced-fat ranch dressing in this recipe.
Quick Lasagna
1 clove garlic
1/2 pound ground beef
1 teaspoon Italian seasoning
1 cup spaghetti sauce
6 purchased precooked or oven-ready lasagna
noodles (each about 7 × 3 inches)
1 (12 ounce) container reduced-fat cottage cheese (1 1/2 cups)
1 cup shredded Mozzarella cheese (4 ounces)
2 tablespoons grated Parmesan cheese
Heat the oven to 400ş. Peel and finely chop the garlic. Cook the beef and
garlic in the skillet over medium heat about 5 minutes, stirring
occasionally, until the beef is brown; drain.
Stir the Italian seasoning and spaghetti sauce into the beef. Spread 1/4
cup of the beef mixture in the ungreased square pan.
Top with 2 noodles, placing them so they do not overlap or touch the sides
of the pan because they will expand as they bake. Spread about 1/2 cup of
the remaining beef mixture over the noodles.
Spread about 1/2 cup of the cottage cheese over the beef mixture. Sprinkle
with about 1/3 cup of the Mozzarella cheese.
Repeat layering twice more, beginning with 2 more noodles and following
directions in steps 3 and 4. Sprinkle with the Parmesan cheese.
Cover with aluminum foil and bake 30 minutes. Carefully remove the foil,
and continue baking about 10 minutes longer or until lasagna is bubbly
around the edges and looks very hot. Let stand 10 minutes, so the lasagna
will become easier to cut and serve.
____________________
Bake:
“0:40″
Per serving: 415 Calories (kcal); 19g Total Fat; (41% calories from fat); 32g Protein; 29g Carbohydrate; 66mg Cholesterol; 849mg Sodium
Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : Let stand: 10 minutes
Essential Equipment: 10-inch skillet; 8- or 9-inch square pan
Tips
To make ahead, assemble the lasagna, but do not bake it. Cover
with aluminum foil and refrigerate no longer than 24 hours. Bake
as directed in step 6, increasing the first bake time to 40
minutes.
You can substitute Ricotta cheese for the cottage cheese. Ricotta
is drier in texture than cottage cheese. Look for it in the dairy
case near the cottage cheese.
Quesadillas
1 small tomato
3 medium green onions with tops
6 flour tortillas (8 to 10 inches in
diameter)
2 cups shredded Colby or Cheddar cheese (8
ounces)
2 tablespoons chopped green chilies (from a 4-ounce can)
Chopped fresh cilantro or parsley, if
desired
Heat the oven to 350ş.
Cut tomato in half; place cut side down on cutting board, and chop into
small pieces. Peel and chop the green onions.
Place the tortillas on a clean counter or on waxed paper. Sprinkle 1/3 cup
of the cheese evenly over half of each tortilla. Top cheese with tomato,
onions, chilies and cilantro, dividing ingredients so each tortilla has an
equal amount.
Fold tortillas over filling, and place on the ungreased cookie sheet.
Bake about 5 minutes or just until cheese is melted. Cut each quesadillas
into wedges or strips, beginning cuts from the center of the folded side.
____________________
Description:
“Quesadillas can be served as an appetizer or as a main dish. Add
shredded cooked beef or chicken or refried beans to the filling for a
heartier main dish.”
Bake:
“0:05″
Per serving: 264 Calories (kcal); 15g Total Fat; (50% calories from fat); 13g Protein; 20g Carbohydrate; 40mg Cholesterol; 390mg Sodium
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: cookie sheet or large shallow baking pan
(about 15 × 10 inches)
Lighter Quesadillas: For 10 grams of fat and 245 calories per
serving, use reduced-fat cheese and reduced-fat tortillas.
Tips
If not all the tortillas will fit on your cookie sheet, bake just
some of them at a time. Bake more as you need them, so they’ll
always be hot.
Pork Tenderloin with Rosemary
Cooking spray
1 clove garlic
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 pound pork tenderloin (1 whole)
1 1/2 teaspoons finely chopped rosemary
OR
1/2 teaspoon dried rosemary leaves — crumbled
Heat the oven to 425ş. Spray the baking pan with cooking spray.
Peel and crush the garlic. (Garlic can be crushed in a special tool,
called a garlic press, or by pressing with the side of a knife or mallet
to break into small pieces.) Sprinkle salt and pepper over all sides of
the pork tenderloin.
Rub rosemary and garlic on all sides of pork. (When using dried rosemary,
crumble the herbs in the palm of your hand to release more flavor before
rubbing them onto the pork.) Place pork in the sprayed pan.
Bake uncovered 27 to 30 minutes or until meat thermometer inserted in
thickest part of pork reads 160ş or pork is slightly pink when you cut
into the center. Cut pork crosswise into thin slices.
____________________
Bake:
“0:30″
Per serving: 138 Calories (kcal); 4g Total Fat; (26% calories from fat); 24g Protein; trace Carbohydrate; 74mg Cholesterol; 235mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with Stir-Fried Green Beans and Pepper (see recipe), which you can easily prepare while the pork is baking.
NOTES : Essential Equipment: baking pan, such as 8-inch square or 11 ×
7-inch rectangle
Pork Chops and Apples
1 medium apple, such as Granny Smith, Wealthy or
Rome Beauty
2 tablespoons packed brown sugar
1/4 teaspoon ground cinnamon
2 (1/4 pound) pork rib chops — 1/2 to 3/4 inch thick
Cooking spray
Heat the oven to 350ş.
Cut the apple into fourths, and remove the seeds. Cut each fourth into 3
or 4 wedges. Place apple wedges in the casserole. Sprinkle the brown sugar
and cinnamon over the apples.
Cut and discard most of the fat from the pork chops, being careful not to
cut into the meat. Spray the skillet with cooking spray, and heat over
medium heat 1 to 2 minutes. Cook pork chops in hot skillet about 5
minutes, turning once, until light brown.
Place the pork chops in a single layer on the apple wedges. Cover with lid
or aluminum foil and bake about 45 minutes or until pork is slightly pink
when you cut into the center and apples are tender when pierced with a
fork.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Bake:
“0:45″
Per serving: 180 Calories (kcal); 4g Total Fat; (19% calories from fat); 15g Protein; 22g Carbohydrate; 36mg Cholesterol; 36mg Sodium
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates
Serving Ideas : Serve with baked Acorn Squash (see recipe) and a green salad with Honey-Dijon Dressing (see Spinach-Strawberry Salad recipe).
NOTES : Essential Equipment: 1 1/2-quart casserole; small nonstick skillet
(8- or 10-inch size)
Follow cook times for pork carefully. Today’s pork is lean and
requires shorter cooking times. Overcooking pork will make it
tough.